Weekly Summary – 70 miles. WHAT A WEEK! 2’16’59 and it’s all worth it.
Lunes, 1 Diciembre, 2014 – 8:30am: Beautiful day – in the 50s already! Ran first 3M Very easy with Mariana in 25’ then solo on the fields. Total run 5M in 38’.
4pm: Easy run solo on lakes. Felt good, relaxed. Total run 3M+ in 20’.
XT: Off.
Martes, 2 Diciembre, 2014 – 9am: Solo longer single this morning. Ran LL and then tacked on around the lollipop field. Felt pretty good. Total run 9M in 59’.
PM: Off, just XT.
XT: Hips.
Miercoles, 3 Diciembre, 2014 – 10am: Last tune-up workout this morning. Ran it on the tufts track. Wet and cold ~37F. Very short warmup (~1M) and then light drills to mimic marathon start.
Workout was the same as every other marathon week – 3 sets of 1000m at MP with 500m quick recovery, finishing with 500m quick. It ends up being 5000m of work in total and not super demanding.
Ran in the HOKA Cliftons that I’ll race in on Sunday. Tried to go out conservatively but still ran the first lap in 73 – oops! Felt fine otherwise. The MP sections were 3’10-11/km (5’05-07/M) and the recovery 500s were 1’45-47 (3’30-34/km, 5’37-44/M). All felt pretty comfy. Actively did NOT crush it on the last 500m rep, just increased the turnover and a bit more focused, and ran 1’21 (~64s per 400m).
A bit out of breath from the fast final lap, but otherwise felt fine pretty much immediately. Jogged home with Mariana after.
Total run 5M+.
Splits:
1000m: 3’11.5
500m: 1’47.3
1000m: 3’10.1
500m: 1’45.9 (3k: 9’54)
1000m: 3’10.9 (4k 13’05)
500m: 1’46.5
500m: 1’21.4 (5k: 16’13.7)
6pm: Ran late easy double on C-loop (dark). Felt good. Didn’t feel this morning at all. Total run 3M+, NT.
XT: Off.
Jueves, 4 Diciembre, 2014 – 9am: Ran very easy and slow with David and Mariana. Felt almost awkward to run slow, legs wanted to go faster. Finished with 3M quicker solo. Total run 10km 6M++ in 46’.
5pm: Ran solo in Concord. Felt great. Legs so fast. Fresh. Ready to go. Total run 5km, 3M+ in 19’.
Viernes, 5 Diciembre, 2014 – 5am: Very early pre-travel shakeout around Tufts. Saw a bunny and chased it for about 50m! Total run 3M+ in 20′.
5pm: Traveling to SFO and then Sacramento. No real time for a second run, but jogged for maybe 5 minutes around SFO while waiting to drive to Sacramento. Total run
XT: Off.
Sabado, 6 Diciembre, 2014 – 7am (PST): Drove out to mile 22 of the CIM course and ran back in to the finish with Mariana. Very flat and straight – should be fast. Ran 1km quick with no drills or anything in 3’02 – felt way too easy. Yikes! Legs felt extremely good. Total run 4M+ in 30′.
PM: OFF. Ice bath, technical meeting, rest. Big dinner around 4:30pm local time. Bed around 7pm local time (10pm EST).
XT: Off.
Domingo, 7 Diciembre, 2014 – 7am (PST). Race – California International Marathon. 10th overall, 2’16’59.
Full writeup to come.
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